Best Intermittent Fasting Method For Weight Loss – Intermittent fasting is an eating plan that allows you to alternate between eating and fasting on a specific schedule. It is often used by people trying to lose weight or live a healthier lifestyle in general.
“Intermittent fasting gained popularity because scientists discovered that animals lived longer and were healthier when given a very low-calorie diet. But eating a very low-calorie diet is unrealistic for humans, so fasting appeared to be the next best thing,” he says. Michael Crupain, chief medical officer of digital health company Sharecare.
Best Intermittent Fasting Method For Weight Loss
Important: Intermittent fasting isn’t right for everyone. Before starting a restrictive diet plan, check with your doctor to see if it’s healthy for you.
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For people unfamiliar with this eating plan, the prospect of fasting may seem scary. Fortunately, there are many program options to choose from.
Here are all the different ways you can fast intermittently to help you decide which option is best for you.
The 16:8 method involves fasting for 16 hours each day and only eating during an 8-hour window. You can eat your normal three meals during these 8 hours.
Be careful not to eat more than you normally eat during non-fasting hours. Eating too much for 8 hours in anticipation of a 16-hour fast will go against your goals.
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Although this is one of the most popular methods of intermittent fasting, keep in mind that some research casts doubt on its effectiveness for weight loss.
Best time to fast: This is a widely preferred method of intermittent fasting because the majority of your fasting time usually occurs while you are asleep.
For many people who use this method, eating dinner early and skipping breakfast may be the most effective way to stick to the schedule. Let’s say you finished dinner at 8pm, your next meal will be an early lunch at 12pm. You are allowed to drink water or other zero-calorie beverages while fasting.
The 14:10 method is an alternative to the 16:8 method for people who find it difficult to fast for 16 hours. In this case, you fast for 14 hours and eat for 10 hours.
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As with the 16:8 method, you are allowed to drink water or other zero-calorie beverages during the fast.
Best time to fast: Although people usually start fasting at 7 or 8 pm, you can start later or earlier. However, it is ideal to start your fast at 7 or 8 pm because this allows you to eat your last meal, usually a few hours before bed, which gives your body time to properly digest your food before going to sleep.
With the 5:2 method, you need to restrict the amount of calories you consume two days a week. You can eat normally for the remaining five days. It is generally recommended that you eat no more than 400 to 500 calories on fasting days.
Best time to fast: When using the 5:2 method, you should avoid fasting for two days in a row. Fasting for two days in a row makes you more susceptible to side effects such as excessive hunger, irritability, and fatigue.
Intermittent Fasting Before And After
As the name suggests, alternate day fasting requires you to fast every other day. Some people fast for 24 hours, but this can be very challenging for beginners. Alternatively, you can restrict your normal calorie consumption on fasting days to the extent you feel comfortable.
Alternate-day fasting has become more popular in recent years, but medical experts warn of potential health risks.
In a small study conducted in 2017, researchers divided 100 obese women into three groups. The first group followed an alternative fasting diet that allowed them to get 25% of their needed calories on fasting days and 125% on non-fasting days. The second group limited their daily calorie consumption to 75%, and the last group ate as usual.
At the end of the year-long study, researchers observed that women in the first two groups had lost approximately 5.5% of their body weight by the sixth month of the study.
Types Of Intermittent Fasting
However, those who alternated fasting had significantly higher low-density lipoprotein (LDL) cholesterol levels than those who restricted their daily calories; This puts you at higher risk of dangerous heart conditions such as heart attack and stroke.
Best time to fast: For people doing a 24-hour fast, you may want to take advantage of starting your fast right after dinner. If you start a 24-hour fast at 7pm and go to bed for 8 to 9 hours at 10pm, when you wake up you will only have 12 to 13 hours left in your fast.
This method involves fasting for 24 hours once or twice a week. This means that if you eat dinner at 8pm on Wednesday, your next meal will be at 8pm on Thursday.
The biggest disadvantage of this method is that many people find 24-hour fasts difficult to endure. This method may also not be safe for people with certain medical conditions, such as diabetes or eating disorders.
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Drinking water and zero-calorie drinks is allowed during fasting periods. This can help you cope with feelings of hunger. People who fast for 24 hours may experience side effects such as headache, fatigue and irritability.
The best time to fast: You can fast on any day of the week with the eat-stop-eat method. However, if you are fasting twice a week, it is recommended to choose two non-consecutive days.
Not all intermittent fasting programs follow a strict time structure. With spontaneous meal skipping, you can easily skip a meal that you don’t need to eat from time to time. For example, if you had a big lunch, you may decide to skip dinner.
This method is especially great for beginners who aren’t sure which interval program will work best for them. Although flexibility is the biggest advantage of this method, it is also its disadvantage.
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“Spontaneous meal skipping can help you cut calories, but you’re likely to overeat afterward. Following a structured eating and fasting program is important to help you stay consistent and develop the habits you need to be successful with intermittent fasting,” says Crupain.
Starting an intermittent fasting meal plan can seem daunting. Fortunately, there are many different programs you can try to find the best plan for you.
Intermittent fasting is a risky eating plan for many. Those who are pregnant, those with eating disorders, those with medical conditions such as diabetes, and those aged 65 and over should avoid intermittent fasting.
In general, if you’re considering an intermittent fasting program, you should talk to your doctor first to make sure it’s the right eating plan for you. Intermittent fasting, or periodic abstinence from food and/or drink, can take many forms, from the number of fasting days in which you restrict calories to the recommended amount of calories you cut from your diet.
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Intermittent fasting has been proven to be safe and effective, and some of its suggested benefits include weight loss, improving metabolic health, preventing diabetes, and increasing life expectancy.
However, intermittent fasting can be difficult and is not recommended for certain groups, such as advanced diabetics, pregnant women, and people with a history of eating disorders.
It’s important to know which options will work best for you as a beginner and to check with your provider if you are or might be in one of the groups where fasting is not recommended.
Some of the styles described above can be very challenging for beginners because they require long periods of time where you eat little or nothing at all. So a good option for beginners is to fast for a certain number of hours each day. This option allows you to start fasting for about 12 hours a day, most of which you will spend sleeping. Once you become more comfortable with 12-hour fasts, you can gradually extend the duration of the fast. With this in mind, a common intermittent fasting program is 16:8 intermittent fasting, where you eat for an 8-hour portion of the day and fast for the remaining 16 hours.
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As we said above, intermittent fasting may not be a good option for everyone. If it’s a healthy option for you, choose the most realistic and attainable style.
And remember that the quality of the food you consume is still very important. Eating nutritious foods in general is just as important as following an intermittent fasting program.
Ermioni (Emmi) Carr is a recent graduate of the University of Michigan School of Public Health. She graduated with a bachelor’s degree in Public Health Sciences and a minor in Applied Statistics. In the fall, she will begin the Master of Health Informatics program at the University of Michigan, where she will explore the intersection of health with technology and data. Intermittent fasting has gained significant popularity in recent years and is one of the most commonly practiced fasting routines. It is the 16/8 method. This approach involves fasting for 16 hours and
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